Benefits of Ginger
Ginger: Health Benefits, Facts, Research
Written by Megan Ware RDN LD
Last updated:
Ginger is a common ingredient in Asian and Indian cuisine. However, ginger has been used for its medicinal properties for centuries among many cultures.
Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain.
The root or underground stem (rhizome) of the ginger plant can be consumed fresh, powdered, dried as a spice, in oil form or as juice. Ginger is part of the Zingiberaceae family, alongside cardamom and turmeric, and is commonly produced in India, Jamaica, Fiji, Indonesia and Australia.
This MNT Knowledge Center feature provides an in-depth look at the possible health benefits of ginger, its nutritional profile, how to incorporate more ginger into your diet and any potential health risks associated with
consuming it.
Possible health benefits of ginger
Many studies have suggested that increasing consumption of plant foods like
ginger decreases the risk of obesity, diabetes, heart disease and overall mortality
while promoting a healthy complexion and hair, increased energy and overall
lower weight.Consuming fruits and vegetables of all kinds has long been
associated with a reduced risk of many lifestyle-related health conditions.
1) Digestive issues
The phenolic compounds in ginger are known to help relieve gastrointestinal
irritation, stimulate saliva and bile production and suppress gastric contractions
and movement of food and fluids through the GI tract.
2) Nausea
Chewing raw ginger or drinking ginger tea is a common home remedy for nausea
during cancer treatment.
During cold weather, drinking ginger tea is good way to keep warm. It is diaphoretic,
which means that it promotes sweating, working to warm the body from within.
As such, in the wake of a cold, ginger tea is particularly useful.Pregnant women
experiencing morning sickness can safely use ginger to relieve nausea and
vomiting, often in the form of ginger lozenges or candies.
To make ginger tea at home, slice 20-40 g of fresh ginger and steep in a cup of
hot water. Adding a slice of lemon or a drop of honey adds flavor and additional
benefits, including vitamin C and antibacterial properties.
3) Pain reduction
A study involving 74 volunteers carried out at the University of Georgia found that
Ginger has also been found to reduce the symptoms of dysmenorrhea (severe pain
during a menstrual cycle). In one study, 83% of women taking ginger capsules
reported improvements in pain symptoms compared to 47% of those on placebo.
4) Inflammation
Ginger has been used for centuries to reduce inflammation and treat inflammatory
conditions.
A study published in Cancer Prevention Research journal found that a ginger root
supplement administered to volunteer participants reduced inflammation markers
in the colon within a month. Researchers on the study explained that by decreasing
inflammation, the risk of colon cancer is also likely to decrease. Ginger has also
shown promise in clinical trials for treating inflammation associated with osteoarthritis.
Ginger - nutritional profile
Using fresh ginger is an easy way to flavor foods and drinks without adding unnecessary
sodium. Since it is often consumed in such small amounts, ginger does not add significant
quantities of calories, carbohydrate, protein or fiber.
Ginger does contain numerous other anti-inflammatory and antioxidant compounds
beneficial to health such as gingerols, beta-carotene, capsaicin, caffeic acid, curcumin
and salicylate.
Ginger provides a variety of vitamins and minerals:
- Carbohydrate - 17.77 g
- Dietary Fiber - 2 g
- Protein - 1.82 g
- Dietary Fiber - 2 g
- Sugars - 1.7 g
- Sodium - 13 mg
- Vitamin B6 - 0.16 mg
- Calcium - 16 mg
- Iron - 0.6 mg
- Vitamin C - 5 mg
- Potassium - 415 mg
- Magnesium - 43 mg
- Phosphorus - 34 mg
- Zinc - 0.34 mg
- Folate - 11 mcg
- Riboflavin - 0.034 mg
- Niacin - 0.75 mg
- Iron - 0.6 mg
Figures above are per 100g of ginger.
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